Neck and Shoulder Strengthening
These exercises use a stick to assist us with cueing the appropriate muscles and to provide some resistance. A stick with some flexibility, such as a PVC 1 ¼ inch pipe, is great as it adds some resistance when bent. The key to these exercises is an upright posture with the head facing forward. These exercises can correct a reversed neck curve, or cervical lordosis, and is done by engaging the supporting muscles of the cervical lordosis or lower neck.
This exercise makes you work! Put the stick behind your head at the lower bump. This is the inion or occipital proturberance. Place your hands on either side, 90 degrees elbows bent, with shoulders in a neutral posture. You can confirm this as the elbows will be in line with the bar or stick. Pull your hands apart.